a) Skilliharjoittelua (20-30 min)
Ring muscle up progression
3 x 10 ring dip (skaalaus kumpparilla)
3 x 10 ring swing (pelkkä kippiliike)
3 x 5 muscle up maasta

Tee kiertoharjoitteluna. Jos olet mu-härkä niin tee muuten sama mutta vähennä dippien määrää ja tee muscle up maasta tilalla normaali ring mu.

b) Conditioning
5 minutes of max rep Burpee Box Jump Overs
5 minutes rest
4 minutes of max rep 10m Shuttle run (räkiltä seinään, jos ei mahdu niin vaihdetaan juoksut DU amrap)
4 minutes rest
3 minutes of max rep Power Clean 60/47.5 kg
3 minutes rest
2 minutes of off Wall Balls 10/6
2 minutes rest
1 minute to complete one set of max unbroken C2B Pull ups

LASKE kaikki toistot yhteen ja postaa tulos!

A: 1RM CLEAN AND JERK

B: 20 min EMOM @50% of above.

0-10 5 power clean
11-20 1 deadlift , 1 hang power clean , 4 push jerk

A.
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1

B.
Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs
Rest 60 seconds

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Strict Pull-Ups x 4-6 reps @ 2111
Rest 45 seconds

B.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings
Push-Ups

Start up (10)
stretch(5)
3rds(5)
10 jings
15 jax
20 mclimbers

Power(16) choose one or two
strict or bench press 5x2
sumo deadlifts 5x1
ohs 5x2

Metcon(14)
800m run
60 step ups 24/20
40 kbs 53/35
20 rev burpees

Metcon-comp(12)
100 cal airdyne
50 wallball 20/14
25 ring dips-(mu into rings)

Finisher
90 sec plank
1 min bf stretch
1 min s/a para stretch per

10 Chest 2 Bar
20 Toes 2 Bar
30 Deadlift (83/60)
100 Double Unders
30 Box Jumps
20 Burpees
10 Clean (83/60)

Time Cap 15'

#Strength
3 @ 60% + 4-5% ladder + 3 @ max - 10% of:

• BB back squat

Superkids: 3 x 12 maastavetoa

Ninjat: 5 x 5 maastavetoa

In teams of 3. One works, two rests. Split work as needed.
For 5 Minutes: Row for Calories
rest 3 min
for 4 Minutes: Run for distance with bulgarian bag
rest 3 min
For 3 Minutes: Burpee Box Jump Overs (20 inches)
rest 3 min
For 2 Minutes: Wall balls 9/6 kg
rest 3 min
For 1 Minute: Sled push (60/30 kg)

A.
Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (heavy)
20/15 Ring Dips

B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings (24/16 kg)
15 Wall Ball Shots (20/14 lbs)